20-Minute Recipe: Panko-Crusted Fish Sticks

CookingLight.com


Young cooks will enjoy breading the fish sticks and stirring together the tartar sauce. Look for wild-caught Pacific halibut at your fish counter for the most sustainable choice. Avoid Atlantic halibut. For tilapia, buy American farm-raised.

Panko-Crusted Fish Sticks

Ingredients

1 tablespoon 2% reduced-fat milk
2 large eggs, lightly beaten
1 pound halibut fillets, cut into 20 (1-inch) strips
1 cup panko (Japanese breadcrumbs)
3/8 teaspoon kosher salt, divided
3/8 teaspoon freshly ground black pepper, divided
2 tablespoons canola oil, divided
1/4 cup light sour cream
3 tablespoons canola mayonnaise
2 tablespoons finely chopped bread-and-butter pickles
2 teaspoons minced capers

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Preparation

  1. Combine milk and eggs in a large bowl; stir with a whisk. Add fish, and toss gently to coat. Place panko, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large zip-top bag. Add fish to panko mixture; seal bag. Shake bag gently to coat fish.

  2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add half of fish; cook 4 minutes or until done, turning occasionally to brown all sides. Repeat procedure with remaining 1 tablespoon oil and remaining fish.

  3. Combine sour cream, mayonnaise, pickles, capers, remaining 1/8 teaspoon salt, and remaining 1/8 teaspoon pepper in a small bowl. Serve sauce with fish.

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